Name: Playbook - Maria Topalidou - Quad Focused Leg Day
Uploaded: 2022-01-27T15:07:26.573Z
Duration: 65 min
Description: Quad Focused Leg Day

This is a Quad Focused Leg Day working our whole Lower Body but focusing on Quads🦵

WARM UP: I suggest you always do some kind of warm up before working out, especially when heavy lifts are involved. I have a great collection of mobility stretching to get you ready☺️

Please give me some feedback & let me know how you feel about this workout, it means a lot to me💪

Feet shoulder width apart (or a bit wider) 
Abs are engaged 
Back is neutral 
Take a breath, brace your core and hold it
Lower your body until you hit parallel (or lower if it’s comfortable for you)
Push yourself up using your legs and glutes 
Exhale as you are going up
Don’t lock your knees
Now take a breath, brace your core and let’s go again.

Barbell Squats

Begin with dumbbells in each hand in front of your thighs and feet hip width apart. 
Back is neutral and abs are engaged. 
Press hips back and lower dumbbells down until mid shins (or lower if it’s comfortable) 
Remember this is a hinge not a squat, so try to really push your bum back and bend over rather than squatting. 
Lift back up to standing position really squishing your glutes as you’re coming up.

Dumbbell RDL

Sit on the machine and adjust the seat and the pad in front of you according to your height. 
Extend your legs really engaging your quads. 
Pause at the top and lower nice and controlled without slamming the weights.

Leg Extensions

Feet are a bit more narrow than shoulder width apart. 
Back is neutral and abs are always engaged. 
Lower yourself more than parallel until you can really feel that stretch in your quads. 
Now push through your feet all the way up slowly and controlled. 
Take a breath if you need to and let’s go again. 
Not gonna lie, this one is a burner!

Quad Focused Leg Day

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